Diabetes &
Nutrition

What is Diabetes? Diabetes is a health problem that happens when your body has trouble using sugar (called glucose) the right way. This causes too much sugar to stay in your blood, which can make you feel tired, thirsty, or need to use the bathroom a lot. Over time, high blood sugar can hurt your heart, kidneys, eyes, and feet.

Why Nutrition is Important. Eating the right foods can help keep your blood sugar levels healthy. Good nutrition can help you feel better, have more energy, and prevent diabetes problems.

Simple Tips for Healthy Eating:

1. Choose Healthy Carbohydrates: Carbs turn into sugar in your body. Pick whole grains (like brown rice, oats, and whole wheat bread), fruits, and vegetables instead of sugary snacks and white bread.
2. Eat More Fiber: Fiber helps control blood sugar. Good sources are beans, lentils, vegetables, fruits, and whole grains.
3. Watch Your Portion Sizes: Eating too much can raise your blood sugar. Use small plates, and don’t go back for seconds.
4. Balance Your Meals: Try to have a mix of foods—a little protein (like chicken, fish, eggs, or beans), some healthy carbs, and lots of vegetables.
5. Limit Sugary Drinks: Soda, sweet tea, and energy drinks have a lot of sugar. Drink water, unsweetened tea, or flavored water without sugar.
6. Healthy Fats Are Okay: Nuts, seeds, avocados, and olive oil are good fats.

Smart Snack Ideas:

• A small apple with peanut butter
• Carrot sticks with hummus
• A handful of nuts
• Low-fat yogurt (plain) with berries

How Mental Health Affects Eating:

• If you are feeling sad, anxious, or stressed, it can be hard to make healthy food choices.
• Some medicines for mental health can also make you feel hungrier. That’s okay.
• Try to plan your meals when you’re feeling good and ask for help if you need it.

When to Get Help - Call your doctor if you:

• Feel very tired, thirsty, or dizzy
• Have blurry vision
• Feel confused or very sleepy
• Have cuts or sores that won’t heal

Tips for Staying on Track:

• Plan Meals Ahead: This makes it easier to choose healthy foods.
• Keep Healthy Foods Handy: If healthy snacks are easy to grab, you’ll eat them more often.
• Ask for Support: Friends, family, or your care team can help you stay motivated.

You Are Not Alone. Managing diabetes and mental health can be hard, but you are not alone. Your Copa care team is here to help you every step of the way. Making small changes can lead to big improvements in how you feel.

Next Article: Diabetes & Medication